Monday 140106

-Olympic Lifting/Strength-

A. Power Clean, 70%x3(reps)x5(sets), rest 1 min b/w sets

B. Push Press, 3x5, build up to a moderate weight, rest 1 min b/w sets

C. High-bar Back Squat, 70%x3(reps)x2(sets), 75%x2(reps)x3(sets), rest 2 min b/w sets

-Interval Conditioning-

Complete the following couplet 3 times. Do each set at max effort…

AMRAP in 3 minutes:

15 Hang Power Snatch (from below knee), 75/55 

15 Box Jumps, 24/20 (games style jumps only)

Rest a full 10 minutes, each time. Do not cut short on the rest. Use this time to mobilize, light rowing, refuel. 

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